TRAININGZONE
The plan
HIT YOUR
SECOND PEAK
HIT PHASE TWO WITH A POWERFul PuNCH
THROuGH THESE SECOND PEAK PlANS
Meet the
expert
Phil Mosley
Mosley is an elite triathlete and has
successfully coached dozens of athletes
to success at all levels from sprint to IM
ITS THE midway point of the race
season and time to start making
plans for a strong second half. If
youve raced already, chances are
youve tapered and recovered and
now youre feeling like its time to
get your foot firmly back on the gas.
If youve not raced yet, but youve
been happily ticking along with your
training, now is the time to get
serious. Either way, theres no better
way to cap off your season than with a
series of great results, and these are
the plans to help you achieve just that.
Theyre ideal for sprint- and Olympic-
distance racing, but if youve already
got some longer miles under your belt
theyll do you proud for a half-
Ironman too.
This months plans are not for
beginners, but if they seem like a
daunting prospect theres absolutely
no reason why you cant halve all of
the distances here and make your
own lighter version. It would still
be a great way to build up your
race fitness.
Otherwise, its just a case of getting
How it works
Get your guide ready to go
Photos Corbis Illustrations Phil Nicodemi
Cut out the guide following Fold the guide in quarters
the dotted outline using the fold guides
84 july 2011
TRI30.zone_plan 84
into the routine and sticking to your
plan as well as you can. Of course life
will get in the way sometimes, but
dont worry too much about that. Its
all part of the normal ebb and flow of
training. Its not what you do once or
twice that matters, but what you do
consistently. So feel free to switch the
sessions on to different days if it helps
to fit them in. Just try to avoid back-to-
back HARD days.
There are two plans here, Time Poor
(up to eight hours per week) and Time
Rich (up to ten hours per week). Ive
broken them up into separate one-
month phases, so you can either start
from the beginning, or dip in at
whichever point fits in best with your
race plans. Dont feel you have to train
on your own and follow these plans
like a slave; you can incorporate them
around any group or club sessions
that you like doing.
Before you start, take a look at the
training zones and the key on the
opposite page. Once you understand
all the abbreviations, the sessions will
start to make a lot more sense.
are these plans for you?
Before beginning these plans you should
already be able to:
Swim 1,500m front crawl, non-stop
Ride your bike for 2 hours
Run for 1 hour
Now carry it with you for
reference while training
6/10/11 10:21:13 AM
 THE PLAN SECOND PEAK: TIME POOR

TRAINING ZONES
YOUR k

Fold2
USING THESE training zones will help you train at the right intensity
for each session. This helps develop specific aspects of your fitness,

12-WeNe as well as making sure you dont overdo it. You can either estimate
your intensity using the training zone descriptions, or use a heart-
PLA rate monitor for a more precise measure. If you use a heart-rate
monitor, use the percentages provided and subtract them from your
maximum heart rate to calculate your zones. Tools like cycle power
meters and GPS watches help track your progress, but theyre not essential.

These training zones are only a guide, so dont worry about being
overly precise with heart rates because theyll fluctuate anyway. Its
good to be mindful of your intensity but its even more important
that you get out there and enjoy your training.

ZONE 1: Recovery
60 to 65% of max. EASY pace, feels nice and light
ZONE 2: Steady
65 to 75% of max. Fairly EASY pace. EASY enough so that you could
breathe just through your nose if you wanted to
ZONE 3: Tempo
75 to 80% of max. Fairly HARD, but sustainable, pace
8 hours per week ZONE 4: Race Tempo

HIT YOUR
80 to 90% of max. HARD pace. Sustainable, but requires real focus

KEY: WU Warm up WD Warm down MAIN Main set FC Front crawl PULL
Front crawl using a pull float RI Rest interval BUILD Swim each 25m slightly

SECOND PEAK
faster than the previous KICK Kick with a float held in front FISTS Swim front
crawl with clenched fists NS Negative split (swim the second half of a rep
faster than the first) REC Recovery DESC Descending (swim each rep faster
than the one before) BACK Backstroke RT Race tempo EASY Swim at an

GET BACK ON THE GAS MID SEASON WITH

EASY intensity IM Individual medley (butterfly, backstroke, breaststroke, front
crawl) FTIP Drag finger tips across water on recovery arm
JUST EIGHT HOURS OF TRAINING A WEEK STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS
Fold1
MONTH ONe: Rebuild YOuR aeRObic baSe MONTH ONe: Rebuild YOuR aeRObic baSe
week 01 week 02 week 03 week 04
RecOVeRY Week
Mon

Mon

Swim 2,000m Swim 2,000m WU 500m FC MAIN 5x200m Swim 2,400m 5x200m FC, 4 x 200m PULL,
4x500m alternate FC/PULL + 20 secs rest as FC/KICK/IM/PULL/FC) WD 500m choice 3x200m FC Swim 1,500m 15x100m choice of PULL/
PADDLES/FINS/FC/KICK
Tue

Tue

Run 40mins in Z2. Include 4x30secs sprints Run 50mins in Z2. Include 6x25secs sprints Run 1 hour in Z1 to 2. Include 8x20secs sprints Run 40mins in Z2
Wed

Wed

Swim 1,600m WU 2x200m FC + 20secs rest Swim 1,500m 30x50m FC with every 4th Swim 1,600m 8x200m as (4 strokes butterfly, Swim 1,200m 6x200m as (FC/KICK/PULL/
MAIN 8x100m as (FC/KICK/PULL/FC on length back or breaststroke. 20sec rests then FC) + 30secs rests FC/KICK/PULL)
alternate laps) + 20secs rest WD 400m choice
Thur

Thur

Run 40mins in Z2. Include 3mins in Z3 to 4 Run 50mins in Z2. Include 4mins in Z3 to 4 Run 1 hour in Z1 to 2. Include 3mins in Z4 Run 30mins in Z2. Include 4x30secs sprints

Rest day Rest day

Fri

Fri

Multi-brick 65mins WU 10mins EASY run Multi-brick 65mins WU 10mins EASY run Multi-brick 65mins WU 10mins EASY run
Sat

Sat

MAIN 3x(10mins ride in Z2 INTO 5mins run in MAIN 3x(10mins ride in Z2 INTO 5mins run in MAIN 3x(10mins ride in Z2 INTO 5mins run in Bike 1 hour 30mins recovery ride in Z1 to 2
Z3) WD 10mins EASY ride Z3) WD 10mins EASY ride Z3) WD 10mins EASY ride
Sun

Sun

Bike 2hours EASY ride in Z1 or Z2 including Bike 2hours 15mins EASY ride in Z1 or Z2 Bike 2hours 30mins EASY ride in Z1 or Z2
including 6x20secs sprints Bike 1 hour 30mins recovery ride in Z1 to 2
4x20secs sprints including 8x20secs sprints

july 2011 85

TRI30.zone_plan 85 6/10/11 10:21:18 AM

 TRAININGZONE
MONTH TWO: Rebuild your speed
week 05
Mon
Swim 2,400m WU 300m FC, 300m KICK,
300m PULL MAIN 300m NS. 3x50m FISTS
(+20RI). 300m NS. 3x50m FISTS. 300m NS WD
200m EASY
Tue
Run reps 45-55mins WU 10mins EASY.
4x75m sprints. MAIN 4x800m in Z4, with
2mins rests WD 10mins EASY
Wed
Swim 2,250m WU 300m FC EASY. 6 x 75m
(25m RT, 25m EASY, 25m BUILD) MAIN
4x250m (150m BUILD, 50m RT, 50 EASY).
300m KICK WD 200m
Thur
Run 1 hour 20mins in Z1 to 2
Rest day
Fri
Brick 44mins WU Bike 10mins EASY MAIN
Sat
Bike 4x(4mins in Z3 to 4, 2mins in Z2). Straight
into run 10mins as (5mins in Z3, 5mins in Z1)
Sun
Bike 2hours 30mins EASY ride in Z1 or Z2
including 8x20secs sprints
Fold1
MONTH THREE: Hit Your Second Peak
week 09
Swim2,550m WU 200m FC, 2x200m [50m
Mon
FC,100m KICK, 50m FC (20secs RI)] MAIN
300m, 200m, 100m (20secs RI) 200m,100m,
50m NS (25sec RI). 200m in Z4 (30secs RI).
100m in Z4 (30secs RI). 6x100m PULL (25sec
RI) WD 100m FC
Tue
Run reps 45-55mins WU 10mins EASY. 4 x
75m sprints. MAIN 6 x 600m in Z4, with
1min30secs RI WD 10mins EASY
Wed
Swim 2,500m WU 400m FC MAIN 8x50m
BUILD (20secs RI). 400m in Z3 (15secs RI).
2x200m in Z4 (15secs RI). 400m in Z3 (15secs
RI). 4x100m in Z4 (15secs RI) WD 100m FC
Thur
Run 1 hour 30 in Z1 to 2
Rest day
Fri
Multi-brick 53mins WU 10mins EASY run
Sat
MAIN 3x(5mins ride in Z4 INTO 3mins run in Z4)
+ 3mins rests WD 10mins EASY ride
Sun
Bike 2 hours ride in Z2 including 8x20secs
sprints
Optional Swim open water, 30mins in Z2
86 july 2011
TRI30.zone_plan 86
week 06
Fold2
Mon
Swim 1,800m WU 2x150m FC, 100m KICK
MAIN 4x(2x25m FISTS, 2x25m KICK, 4x25m
BUILD). 300m NS WD 300m EASY
Tue
Run reps45-55mins WU 10mins EASY.
4x75m sprints MAIN 3x1,000m in Z4, with
3mins rests WD 10mins EASY
Swim 1,450m WU 300m FC, 200m KICK,
Wed
100m FC MAIN 4x(200m EASY (20secs RI),
2x75m BUILD (15secs RI)) 400m KICK as (100m
EASY, 100m HARD, 100m EASY, 100m HARD)
WD 100m FC EASY
Thur
Run 1 hour 30mins in Z1 to 2
Fri
Brick 44mins WU Bike 10mins EASY MAIN
Sat
Bike 6x(3mins in Z4, 1min in Z2). Straight into
Run 10mins as (5mins in Z3, 5mins in Z1)
Sun
Bike 2hours 45mins EASY ride in Z1 or Z2
including 8x20secs sprints
week 10
Mon
Swim 2,550m WU 2x150m FC, 100m KICK,
50m FC. MAIN 4x[50m PULL (15secs RI), 50m
EASY (15secs RI), 100m BUILD (15secs RI)].
2x600m NS (30secs RI) WD 100m FC or BACK
Tue
Run reps 40-50mins WU 10mins EASY.
4x75m sprints. MAIN 8x400m in Z4, with
60secs rests WD 10mins EASY
Swim 2,600m WU 6x75m (20secs RI) MAIN
Wed
2x200m (20secs RI). 100m in Z3, (20secs RI).
2x200m (25secs RI). 100m in Z3 (25secs RI).
2x300m (30 RI). 100m in Z3 WD 6x75m (50m
FC, 25m BACK) (20secs RI)
Thur
Run 1 hour 15 in Z1 to 2
Fri
Multi-brick 53mins WU 10mins EASY run
Sat
MAIN 3x(5mins ride in Z4 INTO 3mins run in Z4)
+ 3mins rests. WD 10mins EASY ride
Sun
Bike 2 hours ride in Z2 including 8x20secs
sprints
Optional Swim open water, 30mins in Z2
MONTH TWO: Rebuild your speed
week 07 week 08
Swim 2,500m WU 300m FC, 200m KICK, RECOVERY WEEK
100m FC MAIN 4x(200m EASY (20secs RI),
Swim 1,500m WU 400m FC, 300m PULL,
2x75 RT (15secs RI)). 400m KICK as (100m
200m KICK MAIN 8 x 50m as 25m EASY, 25m
EASY, 100m HARD, 100m EASY, 100m HARD)
SPRINT (with 30secs RI) WD 200m FC EASY
WD 100m FC EASY
Run reps 45-55mins WU 10mins EASY.
4x75m sprints MAIN 2 x 1,600m in Z4, with
Run 40mins in Z2
4mins rests
WD 10mins EASY
Swim 1,950m WU 400m FC, 300m PULL,
200m KICK MAIN 5x150m at RT (with 30secs
Swim 40 minutes in Z2
RI). 8x25m SPRINTS (with 30secs RI) WD 100m
FC EASY
Run 1 hour 30 in Z1 to 2 Run 30mins in Z2. Include 4x30secs sprints
Rest day
Brick 44mins WU Bike 10mins EASY MAIN
Bike 8x(2mins in Z4, 1min in Z2). Straight into Bike 1 hour 30mins recovery ride in Z1 to 2
Run 10mins as (5mins in Z3, 5mins in Z1)
Bike 3 hours EASY ride in Z1 or Z2 including
Bike 1hour 30mins recovery ride in Z1 to 2
8x20secs sprints
MONTH THREE: Hit Your Second Peak
week 11 week 12
Race week
Swim 2,500m WU 300m FC,200m KICK
MAIN 4x200m (as 150m FC, 50m KICK with
30 secs RI). 600m PULL (60secs RI). 8x50m Swim 1,500m WU 500m FC EASY MAIN
DESC (20secs RI). WD 200m FC 500m mixed strokes WD 500m FC EASY
Run reps 45-55mins WU 10mins EASY.
4x75m sprints MAIN 12x200m in Z4, with Run 40mins in Z2. Include 4x30secs sprints
45secs rests WD 10mins EASY
Swim 2,700m WU 300m FC, 200m KICK,
100m FC, 200m KICK MAIN 3x [200m PULL Swim 35mins in Z2 including 4x30secs
(30secs RI), 3x100m FC DESC 1-3 (15sec RI)]. sprints. Preferably in open water
300m FC WD 100m FC
Run 1 hour in Z1 to 2 Run 30mins in Z2
Rest day
Bike 1hour 30mins recovery ride in Z1 to 2.
Include 4x20secs sprints
Multi-brick 53mins WU 10mins EASY run
MAIN 3x(5mins ride in Z4 INTO 3mins run in Z4)
+ 3mins RI WD 10mins EASY ride Rest day
Bike 2 hours ride in Z2 including 8x20secs
sprints
Optional Swim open water, 30mins in Z2 RACE DAY
6/10/11 10:21:19 AM
 THE PLAN SECOND PEAK: TIME RICH

TRAINING ZONES
YOUR k

Fold2
USING THESE Training Zones will help you train at the right intensity
for each session. This helps develop specific aspects of your fitness,
12-WeNe as well as making sure you dont overdo it. You can either estimate

PLA
your intensity using the Training Zone descriptions, or use a heart-
rate monitor for a more precise measure. If you use a heart-rate
monitor, use the percentages provided and subtract them from your
max heart rate to calculate your zones. Tools like cycle power meters
and GPS watches will help track your progress, but theyre not essential.

These training zones are only a guide, so dont worry about being
overly precise with heart rates. Its good to be mindful of your
intensity, but its more important that you get out there and enjoy
your training.

ZONE 1: Recovery
60 to 65% of max. EASY pace, feels nice and light.
ZONE 2: Steady
65 to 75% of max. Fairly EASY pace. EASY enough so that you could
breathe just through your nose if you wanted to.
ZONE 3: Tempo
75% to 80% of max. Fairly HARD but sustainable pace.
10 hours per week ZONE 4: Race Tempo

HIT YOUR
80 to 90% of max. HARD pace. Sustainable, but requires real focus.

KEY: WU Warm up WD Warm down MAIN Main set FC Front crawl PULL
Front crawl using a pull float RI Rest interval BUILD Swim each 25m faster

SECOND PEAK
than the previous KICK Kick with a float held in front FISTS Swim front crawl
with clenched fists NS Negative split (swim the second half of a rep faster
than the first) REC Recovery DESC Descending (swim each rep faster than the
one before) BACK Backstroke RT Race tempo EASY Swim at an EASY

MAKE PLANS FOR A STRONG END TO THE

intensity IM Individual medley (butterfly, backstroke, breaststroke, front crawl)
FTIP Drag finger tips across water on recovery arm
SEASON WITH THIS PLAN FOR THE TIME-RICH STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS
Fold1
MONTH ONe: Rebuild YOuR aeRObic baSe MONTH ONe: Rebuild YOuR aeRObic baSe
week 01 week 02 week 03 week 04
RecOVeRY Week
Mon

Mon

Swim 2,000m 4x500m alternate FC/PULL Swim 2,000m WU 500m FC MAIN 5x200m Swim 2,400m 5x200m FC, 4x200m PULL,
+20 secs rest FC/KICK/IM/PULL/FC) WD 500m choice 3x200m FC Swim 1,500m 15x100m choice of PULL/
PADDLES/FINS/FC/KICK
Tue

Tue

Run 40mins in Z2. Include 4x30secs sprints Run 50mins in Z2. Include 6x25secs sprints Run 1 hour in Z1 to 2. Include 8x20secs sprints Run 40mins in Z2
Wed

Wed

Bike 1hour 30mins to 2 hours EASY in Z1 or Bike 1hour 30mins to 2 hours EASY in Z1 or Bike 1hour 30mins to 2 hours EASY in Z1 or Swim 1,000m 5x200m as (FC/KICK/PULL/
Z2 including 4x20secs sprints Z2 including 4x20secs sprints Z2 including 4x20secs sprints FC/KICK/PULL)
Thur

Thur

Swim 35 minutes in Z2. Should feel fairly

Swim 30 mins in Z2 Should feel fairly EASY EASY Swim 40 mins in Z2 Run 30mins in Z2. Include 4x30secs sprints
Run 40mins in Z2. Include 3mins in Z3 to 4 Run 50mins in Z2. Include 4mins in Z3 to 4 Run 1 hour in Z1 to 2. Include 3mins in Z4

Rest day Rest day

Fri

Fri

Swim 1,600m WU 2x200m FC + 20secs RI.

Swim 1,500m 30x50m as every 4th length Swim 1,600m 8x200m as (4 strokes butterfly,
Photos Triathlon.org/Janos Schmidt

8x100m as (FC/KICK/PULL/FC on alternate

back or breaststroke. 20 sec rests then FC) + 30 secs rests
Sat

Sat

laps) + 20secs rest WD 400m choice

Multi-brick 65mins WU 10mins EASY run Multi-brick 65 mins WU 10mins EASY run Bike 1hour 30mins recovery ride in Z1 to 2
Multi-brick 65mins WU 10mins EASY run
MAIN 3x (10mins ride in Z2 INTO 5mins run in MAIN 3x(10mins ride in Z2 INTO 5mins run in
MAIN 3x(10mins ride in Z2 INTO 5mins run in
Z3) WD 10mins EASY ride Z3) WD 10mins EASY ride
Z3) WD 10mins EASY ride
Sun

Sun

Bike 2hours EASY ride in Z1 or Z2 including Bike 2hours 15mins EASY ride in Z1 or Z2 Bike 2hours 30mins EASY ride in Z1 or Z2
including 6x20secs sprints Bike 1hour 30mins recovery ride in Z1 to 2
4x20secs sprints including 8x20secs sprints

july 2011 87

TRI30.zone_plan 87 6/10/11 10:21:24 AM

 TRAININGZONE
MONTH TWO: Rebuild your speed
week 05
Mon
Swim 2,300m WU 300m FC, 300 KICK, 300m
PULL MAIN 300m NS. 3x50m FTIP (+20RI).
300m NS. 3x50m FISTS. 300m NS WD 200m
EASY
Tue
Run reps 40-50mins WU 10mins EASY.
4x75m sprints. MAIN 4x800m in Z4, with
2mins rests WD 10mins EASY
Wed
Bike reps 53mins WU 10mins EASY MAIN 10,
9, 8 mins in Z3 + 3mins rests WD 10mins EASY
Thur
Swim 45 mins in Z2
Run 1 hour 20 in Z1 to 2
Rest day
Fri
Swim Club session or 2,250m WU 300m FC
EASY. 6x75m (25m RT, 25m EASY, 25m BUILD)
MAIN 4x250m (150m BUILD, 50m RT, 50m
Sat
EASY). 300m KICK WD 200m EASY
Brick WU Bike 10mins EASY MAIN Bike 4x
(4mins in Z3 to 4, 2mins in Z2). Straight into run
10mins as (5mins in Z3, 5mins in Z1)
Sun
Bike 2hours 30mins EASY ride in Z1 or Z2
including 8x20secs sprints
Fold1
MONTH THREE: Hit Your Second Peak
week 09
Swim 2,550m WU 200m FC, 2x200m [50m
Mon
FC,100m KICK, 50m FC (20secs RI)] MAIN
300m, 200m, 100m (20secs RI) 200m,100m,
50m NS (25sec RI). 200m in Z4 (30secs RI).
100m in Z4 (30secs RI). 6x100m PULL (25sec
RI) WD 100m FC
Tue
Run reps 45-50mins WU 10mins EASY.
4x75m sprints MAIN 6x600m in Z4, with 1min
30secs RI WD 10mins EASY
Wed
Bike reps 34mins WU 10mins EASY MAIN
4x(30secs all out sprint, 3mins in Z2) WD
10mins EASY
Swim 2,500m WU 400m FC MAIN 8x50m
Thur
BUILD (20secs RI). 400m in Z3 (15secs RI).
2x200m in Z4 (15secs RI). 400m in Z3 (15secs
RI). 4x100m in Z4 (15secs RI) WD 100m FC
Run 1 hour 30 in Z1 to 2
Rest day
Fri
Swim open water 40mins in Z2 including
4x30secs sprints
Sat
Multi-brick 53mins WU 10mins EASY run
MAIN 3x (5mins ride in Z4 INTO 3mins run in Z4)
+ 3mins rests WD 10mins EASY ride
Sun
Bike 2 hours ride in Z2 including 8 x 20secs
sprints
88 july 2011
TRI30.zone_plan 88
week 06
Fold2
Mon
Swim 1,800m WU 2x150m FC, 100m KICK
MAIN 4x(2x25m FISTS, 2x25m CATCH UP,
4x25m BUILD). 300m NS WD 300m EASY
Tue
Run reps 40-50mins WU 10mins EASY.
4x75m sprints. MAIN 3x1,000m in Z4, with
3mins rests WD 10mins EASY
Wed
Bike reps 60mins WU 10mins EASY MAIN
5x5mins in Z3 to 4 + 3mins rests WD 10mins
EASY
Thur
Swim 50mins in Z2
Run 1 hour 30 in Z1 to 2
Fri
Swim Club session or 2,500m WU 300m FC,
200m KICK, 100m FC MAIN 4x (200m EASY
(20secs RI), 2x75m RT (15secs RI)). 400m KICK
Sat
as (100m EASY, 100m HARD, 100m EASY, 100m
HARD) WD 100m FC EASY Brick WU Bike
10mins EASY MAIN Bike 6x (3mins Z4, 1min Z2).
INTO Run 10mins as (5mins in Z3, 5mins Z1)
Sun
Bike 2hours 45mins EASY ride in Z1 or Z2
including 8x20secs sprints
week 10
Swim 2,600m WU 6x75m (20secs RI) MAIN
Mon
2x200m (20secs RI). 100m in Z3, (20secs RI).
2x200m (25secs RI). 100m in Z3 (25secs RI).
2x300m (30 RI). 100m in Z3 WD 6x75m (50m
FC, 25m BACK) (20secs RI)
Tue
Run reps 35-45mins WU 10mins EASY.
4x75m sprints MAIN 8x400m in Z4, with
60secs rests WD 10mins EASY
Wed
Bike reps 34mins WU 10mins EASY MAIN
4x(30secs all out sprint, 3mins in Z2) WD
10mins EASY
Swim 2,550m WU 2x150m FC, 100m KICK,
Thur
50m FC MAIN 4x [50m PULL (15secs RI), 50m
EASY (15secs RI), 100m BUILD (15secs RI)].
2x600m NS (30secs RI) WD 100m FC or BACK
Run 1 hour 15 in Z1 to 2
Fri
Swim open water 40mins in Z2 including
4x30secs sprints
Sat
Multi-brick 53mins WU 10mins EASY run
MAIN 3x (5mins ride in Z4 INTO 3mins run in Z4)
+ 3mins rests WD 10mins EASY ride
Sun
Bike 2 hours ride in Z2 including 8x20secs
sprints
MONTH TWO: Rebuild your speed
week 07 week 08
Swim 2,500m WU 300m FC, 200m KICK, RECOVERY WEEK
100m FC MAIN 4x(200m EASY (20secs RI),
2x75m RT (15secs RI)). 400m KICK as (100m
Swim 40 mins in Z2
EASY, 100m HARD, 100m EASY, 100m HARD)
WD 100m FC EASY
Run reps 35-45mins WU 10mins EASY.
4x75m sprints. MAIN 2x1,600m in Z4, with Run 40mins in Z2
4mins rests WD 10mins EASY
Bike reps 50mins WU 10mins EASY MAIN Swim 1,500m WU 400m FC, 300m PULL,
6,5,4,3mins in Z3 to 4 + 3mins rests WD 10mins 200m KICK MAIN 8x50m (as 25m EASY, 25m
EASY SPRINT with 30secs RI) WD 200m FC EASY
Swim 55mins in Z2 Run 30mins in Z2. Include 4x30secs sprints
Run 1 hour 30 in Z1 to 2
Rest day
Swim 1,950m WU 400m FC, 300m PULL,
200m KICK MAIN 5x150m at RT (with 30secs
RI). 8x25m SPRINTS (with 30secs RI) WD 100m
FC EASY Bike 1hour30 mins recovery ride in Z1 to 2
Brick 44mins WU Bike 10mins EASY MAIN
Bike 8x (2mins in Z4, 1min in Z2). Straight into
Run 10mins as (5mins in Z3, 5mins in Z1)
Bike 3 hours EASY ride in Z1 or Z2 including 8 x
Bike 1hour 30 mins recovery ride in Z1 to 2
20secs sprints
MONTH THREE: Hit Your Second Peak
week 11 week 12
Race week
Swim 2,500m WU 300m FC,200m KICK
MAIN 4x200m (as 150m FC, 50m KICK with
30 secs RI). 600m PULL (60secs RI). 8x50m Swim 1,500m WU 500m FC EASY MAIN
DESC (20secs RI) WD 200m FC 500m mixed strokes WD 500m FC EASY
Run reps 40mins WU 10mins EASY. 4x75m
sprints. MAIN 12x200m in Z4, with 45secs Run 40mins in Z2. Include 4x30secs sprints
rests WD 10mins EASY
Bike reps 34mins WU 10mins EASY MAIN
Swim 35mins in Z2 including 4x30secs
4x(30secs all out sprint, 3mins in Z2) WD
sprints. Preferably in open water
10mins EASY
Swim 2,700m WU 300m FC, 200m KICK,
100m FC, 200m KICK MAIN 3x [200m PULL
(30secs RI), 3x100m FC DESC 1-3 (15sec RI)]. Run 30mins in Z2
300m FC WD 100m FC
Run 1 hour in Z1 to 2
Rest day
Bike 1hour 30mins recovery ride in Z1 to 2.
Include 4x20secs sprints
Swim open water 40mins in Z2 including
4x30secs sprints
Multi-brick 53mins WU 10mins EASY run
MAIN 3x(5mins ride in Z4 INTO 3mins run in Z4)
+ 3mins rests WD 10mins EASY ride
Rest day
Bike 2 hours ride in Z2 including 8x20secs
sprints RACE DAY
6/10/11 10:21:25 AM